Have you been experiencing back pain and discomfort in your lower spine? The pain becomes extreme as you sit for longer hours. You may have taken medicines, and yet, there is still no effect. However, you might not be knowledgeable of it, but you may be experiencing an anterior pelvic tilt. Commonly, the anterior pelvic tilt is due to the shortening of the hip flexors and the lengthening of the hip extensors. This ends in an increased curvature of the upper back and the lower spine. It would be interesting to know the causes of anterior pelvic pain to prevent it.
What Is Anterior Pelvic Tilt?
The term may sound new to some people. However, office workers and other working individuals are at risk of acquiring this. That is why getting aware of its causes and possible effects are crucial.
According to Medical News Today, "anterior pelvic tilt refers to the change in posture that happens when the front of the pelvis rotates forward and the back of the pelvic rises."
On the other hand, ScienceDirect.com also gives its definition of anterior pelvic tilt. It mentioned:
"An anterior pelvic tilt is part of a postural distortion pattern affecting the low back, and pelvic muscles called the lower crossed syndrome. The lower crossed syndrome got its name from the pattern of tension in the muscles when the body is viewed from the side. There are two types of muscles in the body that play a central role in the lower crossed syndrome. The postural muscles are important for maintaining erect posture during locomotion. When fatigued, the postural muscles have a tendency to become hypertonic."
It is said that pelvic tilt is a common reason for lack of stability, mobility, posture, and motor control. When a person's pelvis is out of its proper position, it is often tilted one way or another. Unfortunately, this can result in other disruptions and tensions in some areas of the body. This condition also contributes to poor posture.
Medical experts advise you to learn and implement corrective exercise in your daily routine if you're struggling with an anterior pelvic tilt. Some exercises can aid in improving work performance, restore stamina, and eliminate the risk of injuries.
Causes of Anterior Pelvic Tilt
Various factors cause an anterior pelvic tilt. Based on Medical News Today, the leading cause is the shortening of hip flexors and the hip extensors' lengthening. The article explains:
"The hip flexors are the muscles that attach the thigh bone to the pelvis and lower back. They are used to run, kick, or bend at the hip. The hip extensors consist of four muscles, three of which are known collectively as the hamstring muscles and the gluteus maximus. They help to extend the hip. Weak stomach muscles also play a role in an anterior pelvic tilt."
"The changing shape of the spine, and the associated muscle imbalances, are often caused by prolonged periods of sitting. A lack of stretching or strengthening exercises also contributes to anterior pelvic tilt", Medical News Today also added.
The following are also considered as risk factors:
- Poor posture
When sitting, standing, bending, and doing other movements, poor posture may cause anterior pelvic tilt.
- A sedentary lifestyle or having a lack of physical activity
Too much tension on the pelvic region and the back due to prolonged hours of sitting can also lead to anterior pelvic tilt
When your family members have a history of anterior pelvic tilt, you may also be at risk.
- Poor posture
Lack of discipline to promote good posture while at work or home can also contribute to acquiring an anterior pelvic tilt. Too much slouching and putting stress and tension on your back and pelvis significantly impact anterior pelvic tilt.
- Injuries and Accidents
Some injuries and accidents can also result in an anterior pelvic tilt. Besides, in some instances, when employees are involved in some accidents in the workplace, other health issues are developed.
How to Prevent Anterior Pelvic Tilt?
The anterior pelvic tilt is one of the most common health conditions experienced by workers, performing tasks either from a company workplace or a home office. Mentioned on this list are some tips you should consider to avoid having it:
#1 Do not sit for prolonged periods.
Are you too engaged with your desk job? If so, you should stop doing it now. According to Business Insider, sitting for long hours can lead to a slower metabolism. It can also comprise your posture. As mentioned in one of its posts,
"Sitting causes the pelvis to rotate backward and puts pressure on the lumbar discs. This position forces the head forward and causes the shoulders to curve to compensate for the weight transfer."
Not only that, sitting for long periods can also cause implications to your back and spine.
"Prolonged, static loading of tissues over time puts undue pressure on the low back and stress the surrounding muscles and joints," Business Insider added.
If your work is more of a desk job, or if your job designation requires sitting for long periods, you should not forget to take regular breaks, either by walking around or stretching.
#2 Make sure to practice regular physical activity.|
There are various types of exercises and activities that you can try to avoid being stagnant on your desk. You don't have to go for strenuous exercises or workouts; simple activities can help already. Instead of taking the elevator, you can use the stairs to keep yourself active and healthy. At home, you can do gardening or creating crafts during break time.
#3 Ensure proper posture, both when sitting and standing.
Remember that a healthy, ergonomic, and comfortable workspace should have the right tools and equipment. This is to ensure you will work comfortably and productively. It is advised that you use standing desks to make sure you can alternate between sitting and standing. In addition, there are other ergonomic inclusions in the office, such as ergonomic chair and desk converters. All these will help you become more efficient in every task performed.
There are times that no matter how we take precautionary steps in everything we do, we are still at risk of acquiring health conditions. One of these is the anterior pelvic tilt. This needs proper attention to prevent or alleviate it. Make sure to be aware of the possible causes of this condition, as well as the ways on how to avoid them.